health

7 Day Menu Planner for February 25, 2018

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Make it family time with MOJO BEEF KEBABS. Serve the kebabs with ORZO, a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS. For dessert, buy a COCONUT LAYER CAKE.

Plan

Prepare 2 extra kebabs and extra orzo, and save enough cake for Monday.

Shopping List

orange, limes, fresh oregano, olive oil, fresh parsley, cumin, garlic, coarse salt, boneless beef top sirloin, coarse ground pepper, small red onion, grape tomatoes, orzo, mixed greens, whole-grain rolls, coconut layer cake.

MOJO BEEF KABOBS

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: less than 15 minutes

  • FOR THE MOJO SAUCE:
  • 1/4 cup fresh orange juice
  • 1/4 cup fresh lime juice
  • 3 tablespoons finely chopped fresh oregano
  • 3 tablespoons olive oil
  • 2 tablespoons chopped fresh parsley
  • 1 teaspoon cumin
  • 1 teaspoon minced garlic
  • 3/4 teaspoon coarse salt
  • FOR THE KEBABS:
  • 1 pound boneless beef top sirloin, 1 inch thick
  • 1 teaspoon coarse ground pepper
  • 1 large lime, cut into 8 wedges
  • 1 small red onion, cut into 8 thin wedges
  • 10 ounces grape tomatoes

Whisk mojo ingredients in a small bowl. Set aside. Cut beef into 1 1/4-inch pieces; season with pepper. Alternately thread beef with lime and onion wedges evenly onto 4 metal skewers. Thread tomatoes evenly onto 4 more skewers. Place kebabs on grill over medium, ash-covered coals. Grill tomatoes, covered, 2 to 4 minutes or until slightly softened, turning occasionally. Grill beef, covered, 8 to 10 minutes over coals (or 9 to 11 minutes on preheated gas grill set to medium) for medium rare to medium (145 to 160 degrees). Turn once. Serve kebabs drizzled with sauce.

Per serving: 258 calories, 22 grams protein, 15 grams fat (50 percent calories from fat), 3 grams saturated fat, 56 grams carbohydrate, 56 milligrams cholesterol, 294 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Make BEEF PITAS tonight. Line whole-wheat pitas with lettuce leaves. Dice and heat the leftover kebabs; mix with 3 cups hot leftover orzo and a little beef broth. Stuff pitas with mixture. Serve with GRATED CARROTS and CHOPPED DRIED APRICOTS moistened with VANILLA YOGURT. Leftover CAKE works for dessert.

Shopping List

whole-wheat pitas, lettuce, beef broth, carrots, dried apricots, vanilla yogurt.

Tuesday: Express

Look for one of the many FROZEN NOODLE BOWLS. It's a quick fix for dinner, but it may be a little spicy for kids. Serve the bowls with a SPINACH SALAD and WHOLE-GRAIN ROLLS. Crunch on PEANUT BUTTER COOKIES for dessert.

Plan

Save enough cookies for Thursday.

Shopping List

frozen noodle bowls, fresh spinach, whole-grain rolls, peanut butter cookies.

Wednesday: Kids

Make BAKED TACOS for kids' night and serve with SPANISH RICE. Let the kids help prepare and layer instant chocolate and vanilla pudding (made with 1 percent milk) in pretty, tall dessert dishes and call them BLACK-AND-WHITE PARFAITS.

Shopping List

olive oil, ground turkey breast, canned reduced-sodium pinto beans, mild salsa, reduced-sodium taco seasoning, flour tortillas, cooking spray, shredded lettuce, tomatoes, reduced-fat sour cream, shredded Monterey jack cheese, Spanish rice, instant chocolate pudding, instant vanilla pudding, 1 percent milk.

BAKED TACOS

Servings: makes 8 tacos

Prep time: 15 minutes

Cook time: about 20 minutes

  • 1 teaspoon olive oil
  • 12 ounces ground turkey breast
  • 1 (15-ounce) can reduced-sodium pinto beans, rinsed
  • 1 cup mild salsa
  • 4 teaspoons reduced-sodium taco seasoning
  • 8 (6- or 7-inch) flour tortillas
  • Shredded lettuce, diced tomatoes, reduced-fat sour cream and shredded Monterey jack cheese for garnish

Heat oven to 450 degrees. Cover a baking sheet with nonstick foil. In a large nonstick skillet over medium, heat oil. Add turkey and cook 4 or 5 minutes or until no longer pink; drain. Add beans, salsa and taco seasoning. Bring to a boil; reduce heat to low and simmer, uncovered, 5 or 6 minutes, mashing some of the beans as you stir, until thickened. Spoon turkey mixture into center of each tortilla. Fold in half. Press down gently and place on baking sheet. Coat tortillas with cooking spray. Bake 8 to 10 minutes or until lightly browned. Garnish with lettuce, tomatoes, sour cream and cheese as desired.

Per taco: 185 calories, 15 grams protein, 1 gram fat (4 percent calories from fat), 0.2 gram saturated fat, 29 grams carbohydrate, 26 milligrams cholesterol, 562 milligrams sodium, 4 grams fiber.

Thursday: Meatless

Soup always tastes good on cool nights, as will this LENTIL AND CORN SOUP. In a large saucepan over medium-high heat, combine 2 (19-ounce) cans lentil soup, 1 (10-ounce) package frozen corn (thawed) and 2 teaspoons curry powder; bring to a boil. Reduce heat to low and simmer 5 minutes. Stir in 2 tablespoons chopped fresh cilantro. Serve with GRILLED CHEDDAR CHEESE SANDWICHES made with 50 percent light cheddar cheese on dense white bread. Add a ROMAINE SALAD. For dessert, leftover COOKIES can go with any FRESH FRUIT CHUNKS.

Shopping List

canned lentil soup, frozen corn, curry powder, fresh cilantro, 50 percent light cheddar cheese, dense white bread, romaine, fresh fruit chunks.

Friday: Budget

Pinch a few pennies tonight and serve SPAGHETTI WITH TUNA AND SPINACH. Cook 12 ounces spaghetti according to directions; drain. In a large nonstick skillet, heat 1 tablespoon olive oil to medium. Cook 2 cups sliced onion, 4 minced garlic cloves and 1/2 teaspoon crushed red pepper for 6 minutes or until softened. Add 1 (14 1/2-ounce) can no-salt-added chopped tomatoes and cook 5 more minutes. Gradually add 5 cups chopped fresh spinach. Cook 5 minutes or until spinach is tender. Add 2 (6-ounce) cans drained and flaked light tuna. Season with coarse salt and black pepper to taste. Toss mixture with spaghetti and serve with freshly grated parmesan cheese, if desired. Add GARLIC BREAD. Serve PINEAPPLE SHERBET for dessert.

Plan

Save enough sherbet for Saturday.

Shopping List

spaghetti, olive oil, onions, garlic, crushed red pepper, canned no-salt-added chopped tomatoes, fresh spinach, canned light tuna, coarse salt, pepper, parmesan cheese, garlic bread, pineapple sherbet.

Saturday: Easy Entertaining

It's OK to show off tonight with this TURKEY SCALOPPINE WITH LEMON SAUCE.

Alongside, offer SAVORY RICE. Melt 1 tablespoon butter in a large nonstick skillet over medium heat. Add 1 clove minced garlic and cook 2 or 3 minutes. Add 3 cups cooked rice, 2 tablespoons finely chopped green onions, 2 tablespoons chopped parsley and 1/4 cup freshly grated parmesan cheese. Mix well and heat through.

Serve with a BOSTON LETTUCE SALAD with BLUE HEAVEN DRESSING: In a small bowl, combine 1/2 cup buttermilk, 1/4 cup low-fat mayonnaise, 1/4 cup reduced-fat sour cream and crumbled blue cheese, 1 tablespoon minced garlic and 1 tablespoon minced green onions and 1/8 teaspoon cayenne pepper; mix well. Chill 1 to 4 hours.

Add DINNER ROLLS. For dessert, take it easy with leftover SHERBET and BUTTER COOKIES.

Shopping List

turkey breast cutlets, flour, coarse salt, pepper, butter, olive oil, dry white wine or unsalted chicken broth, lemons, fresh parsley, garlic, capers, rice, green onions, parmesan cheese, Boston lettuce, buttermilk, low-fat mayonnaise, reduced-fat sour cream, crumbled blue cheese, cayenne pepper, dinner rolls, butter cookies.

TURKEY SCALOPPINE WITH LEMON SAUCE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 1 1/4 pounds turkey breast cutlets
  • 1/3 cup flour
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 2 tablespoons butter, divided
  • 1 tablespoon olive oil
  • 1/2 cup dry white wine or unsalted chicken broth
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons chopped fresh parsley
  • 1 large clove garlic, crushed
  • 2 tablespoons capers, rinsed and drained
  • Fresh parsley sprigs
  • 1 lemon, thinly sliced

Flatten turkey cutlets to 1/4 inch between 2 pieces of plastic wrap, using a meat mallet or rolling pin. In a pie plate, combine flour, salt and pepper. Coat both sides of cutlets with flour mixture; shake off extra flour. In a large nonstick skillet over medium-high heat, melt 1 tablespoon butter with oil; add cutlets and cook in batches, 3 minutes on each side or until golden. Remove cutlets from skillet and keep warm. Add remaining butter, wine and lemon juice and stir to deglaze pan. Cook until thoroughly heated. Stir in chopped parsley, garlic and capers. Arrange cutlets on serving platter; spoon sauce over cutlets. Garnish with parsley sprigs and lemon slices. Serve immediately.

Per serving: 303 calories, 36 grams protein, 10 grams fat (31 percent calories from fat), 4.4 grams saturated fat, 10 grams carbohydrate, 103 milligrams cholesterol, 481 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for February 18, 2018

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Gather the family for CLASSIC ROAST CHICKEN from Atlanta cookbook author Cynthia Graubart's new book, "Sunday Suppers," which is full of easy, practical, delicious recipes.

Serve the juicy bird with your MACARONI AND CHEESE and TINY GREEN PEAS (from frozen). Add CRUSTY ROLLS. For dessert, buy a BLUEBERRY COBBLER.

Plan

Save enough chicken and some cobbler for Monday.

Shopping List

coarse salt, pepper, whole roasting chicken, lemon, fresh rosemary, olive oil, cooking spray, macaroni and cheese, frozen tiny green peas, crusty rolls, blueberry cobbler.

CLASSIC ROAST CHICKEN

Servings: makes 8 (3-ounce) servings

Prep time: 15 minutes

Cook time: about 1 1/2 hours; standing time: 10 minutes

  • 2 teaspoons coarse salt
  • 1 teaspoon freshly ground pepper
  • 1 (4- to 5-pound) whole chicken
  • 1 lemon, halved
  • 1 sprig fresh rosemary
  • 1 1/2 teaspoons olive oil
  • Heat oven to 375 degrees. Mix together salt and pepper. Remove neck and giblets, if present, and reserve for later stock. Pat chicken dry. Sprinkle half salt mixture inside cavity of chicken. Place lemon and rosemary sprig inside cavity. Rub oil into skin; rub remaining salt mixture into skin. Tuck wings under if desired. Coat wire rack with cooking spray. Place rack on a shallow, rimmed baking pan. Place chicken on rack, breast side up. Bake 1 1/2 hours or until meat thermometer inserted into thigh registers 165 degrees. Remove from oven. Cover; let stand 10 minutes before slicing. (Adapted from "Sunday Suppers," Cynthia Graubart, Time Inc. Books.)

Per serving, white meat without skin: 129 calories, 24 grams protein, 3 grams fat (22 percent calories from fat), 0.6 gram saturated fat, no carbohydrate, 73 milligrams cholesterol, 612 milligrams sodium, no fiber.

Per serving, dark meat without skin: 135 calories, 22 grams protein, 5 grams fat (32 percent calories from fat), 1.2 grams saturated fat, no carbohydrate, 108 milligrams cholesterol, 581 milligrams sodium, no fiber.

Monday: Heat and Eat

Use the leftover chicken and make nontraditional GRILLED CHICKEN AND PROVOLONE CHEESE SANDWICHES. Chop the leftover chicken and mix with 1/3 cup golden raisins, 1/4 cup thinly sliced celery and 1/3 cup low-fat mayonnaise. Coat one side of 12 whole-grain bread slices with cooking spray. Turn 6 bread slices coated side down and add a thin slice of provolone cheese to each. Spread with chicken mixture. Top with another thin slice of cheese and remaining 6 bread slices (coated side up). Place in a thick skillet or griddle heated to medium; gently press down. Cook 3 to 4 minutes per side or until lightly browned.

Serve with CARROT SALAD. Warm the leftover COBBLER and top it with VANILLA ICE CREAM.

Plan

Save enough ice cream for Tuesday.

Shopping List

golden raisins, celery, low-fat mayonnaise, whole-grain bread, cooking spray, thinly sliced provolone cheese, deli carrot salad, vanilla ice cream.

Tuesday: Kids

You'd think they might get tired of SPAGHETTI AND MEATBALLS, but kids are often resistant to change. Make them happy and cook some spaghetti, top it with their favorite red pasta sauce and buy or make your own meatballs. Sprinkle with freshly grated parmesan cheese for some adult appeal. Make a chopped LETTUCE SALAD and add crunchy BREAD STICKS. Enjoy leftover ICE CREAM with CHOCOLATE SYRUP for dessert.

Shopping List

spaghetti, red pasta sauce, meatballs, parmesan cheese, lettuce, bread sticks, chocolate syrup.

Wednesday: Meatless

CRUSTLESS VEGETABLE QUICHE has great flavor without any meat. Coat a 4-quart or larger slow cooker with cooking spray. In a medium bowl, beat 6 eggs with 2 tablespoons flour, 1/2 teaspoon coarse salt, 1/8 teaspoon grated nutmeg and freshly ground black pepper to taste. Whisk in 1 cup half-and-half and 1 cup 1 percent milk. Stir in 3 cups of any chopped cooked vegetable, 2 tablespoons minced fresh basil, 1/2 cup grated Gruyere, Emmentaler, Gouda or cheddar cheese (or a mixture) and 1/2 cup parmesan. Pour the mixture into the slow cooker. Sprinkle another 1/2 cup parmesan on top. Cover and cook on high 1 1/2 hours or until quiche is just set in center. Run a knife around the edge of the quiche, cut into wedges and serve hot.

Add BAKED SWEET POTATOES, a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Enjoy FRESH PEARS for dessert.

Plan

Bake enough potatoes for Friday.

Shopping List

cooking spray, eggs, flour, coarse salt, grated nutmeg, ground black pepper, half-and-half, 1 percent milk, any vegetable, fresh basil, Gruyere, Emmentaler, Gouda or cheddar cheese, parmesan, sweet potatoes to bake, romaine, whole-grain rolls, fresh pears.

Thursday: Express

Make tonight a soup-and-sandwich night. Buy deli ROAST BEEF SANDWICHES and jazz them up with horseradish sauce. Serve the sandwiches with BUTTERNUT SQUASH SOUP for a big shot of vitamin A, and add a MIXED GREEN SALAD. For dessert, PLUMS are simple.

Shopping List

deli roast beef sandwiches, horseradish sauce, butternut squash soup (Pacific or another brand), mixed greens, plums.

Friday: Budget

For an economical meal, serve CATFISH PO' BOYS tonight. Make SWEET POTATO OVEN FRIES with leftover potatoes. Cut them into 3/4-inch wedges, coat with cooking spray and add coarse salt and black pepper to taste, then bake in a 425-degree oven 10 minutes or until hot. Serve with BELL PEPPER STICKS and OLIVES. Try PEACHES for dessert.

Shopping List

eggs, catfish fillets, Italian seasoned bread crumbs, canola oil, long rolls or Italian bread, prepared pesto sauce, jar roasted red peppers, lettuce, provolone cheese, cooking spray, coarse salt, black pepper, bell peppers, olives, peaches.

CATFISH PO' BOYS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 1 egg, beaten
  • 4 (4-ounce) catfish fillets
  • 1/2 cup Italian seasoned bread crumbs
  • 1 tablespoon canola oil
  • 4 (4-inch) long rolls, split, or Italian bread cut into 4-inch pieces
  • 1/4 cup prepared pesto sauce, divided
  • 8 roasted red pepper halves (from jar)
  • 8 lettuce leaves
  • 4 thin slices provolone cheese, halved

Pour egg into a shallow dish. Coat each fillet in egg, then sprinkle with bread crumbs. In a large nonstick skillet, heat oil to medium-high. Cook fillets, 2 at a time, 3 or 4 minutes per side or until golden and opaque in the center. Drain on paper towels. Spread cut sides of rolls with pesto. On bottoms, layer red peppers, lettuce and provolone; top each with a catfish fillet, cover with roll tops and serve.

Per serving: 505 calories, 34 grams protein, 21 grams fat (38 percent calories from fat), 6.2 grams saturated fat, 44 grams carbohydrate, 127 milligrams cholesterol, 949 milligrams sodium, 3 grams fiber.

Saturday: Easy Entertaining

These ONION-AND-CHERRY-GLAZED PORK CHOPS would please any guest. Serve with BROWN RICE PILAF, GREEN BEANS, a SPINACH SALAD and SOURDOUGH ROLLS. LEMON SORBET is just the right light dessert.

Shopping List

well-trimmed boneless pork chops, garlic-pepper seasoning, olive oil, onions, light brown sugar, cornstarch, sweetened or tart dried cherries, balsamic vinegar, brown rice pilaf, green beans, fresh spinach, sourdough rolls, lemon sorbet.

ONION-AND-CHERRY-GLAZED PORK CHOPS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 30 minutes

  • 4 well-trimmed boneless pork chops (3/4 inch thick)
  • 1/2 teaspoon garlic-pepper seasoning
  • 3 teaspoons olive oil, divided
  • 2 small onions, sliced into thin rings
  • 1 tablespoon packed light brown sugar
  • 1 teaspoon cornstarch
  • 1/3 cup water
  • 1/4 cup sweetened or tart dried cherries
  • 3 tablespoons balsamic vinegar

Season chops with garlic-pepper seasoning. Heat 1 teaspoon oil in a large nonstick skillet to medium-high. Cook chops 6 to 8 minutes or until golden brown, turning once. Remove chops from skillet; keep warm. Reduce heat to medium-low. Cook onions, covered, in remaining oil in the same skillet, 12 to 14 minutes or until onions are tender, stirring occasionally. Stir in brown sugar. Increase heat to medium and cook 3 or 4 minutes more or until onions are lightly browned.

Meanwhile, stir together cornstarch, water, cherries and vinegar. Add to skillet; cook and stir until bubbly and slightly thickened. Add chops (and accumulated liquid) back to skillet and heat through; serve.

Per serving: 330 calories, 35 grams protein, 12 grams fat (34 percent calories from fat), 3.4 grams saturated fat, 18 grams carbohydrate, 90 milligrams cholesterol, 126 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for February 11, 2018

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Prepare PECAN-CRUSTED PORK TENDERLOIN for the family. Serve with your own ROASTED POTATO WEDGES, fresh GREEN BEANS and a RED-TIPPED LETTUCE SALAD. Add BAGUETTES. For dessert, top ANGEL FOOD CAKE with BLUEBERRIES.

Plan

Prepare an extra (plain) pork tenderloin, and save some cake for Monday.

Shopping List

cooking spray, pork tenderloins, coarse salt, pepper, light brown sugar, light soy sauce, garlic, pecans, pineapple juice, Dijon mustard, potatoes, green beans, red-tipped lettuce, baguettes, angel food cake, blueberries.

PECAN-CRUSTED PORK TENDERLOIN

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 30 minutes

  • 1 (1 1/2-pound) pork tenderloin
  • Coarse salt to taste
  • Pepper to taste
  • 1/2 cup light brown sugar, divided
  • 2 tablespoons light soy sauce, divided
  • 2 teaspoons minced garlic
  • 1/2 cup chopped pecans
  • 1/4 cup pineapple juice
  • 2 tablespoons Dijon mustard

Heat oven to 400 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Sprinkle pork with salt and pepper to taste; set aside. In a small bowl, mix together 1/4 cup brown sugar, 1 tablespoon soy sauce and minced garlic. Spread mixture over top of pork. Press chopped pecans into brown sugar mixture on pork. Bake uncovered 20 to 25 minutes or until internal temperature is 145 degrees. Meanwhile, in a medium sauce pan on medium-high heat, combine remaining sugar, soy sauce, pineapple juice and mustard. Bring to a boil; reduce heat to low and simmer 3 to 5 minutes. Remove from heat. Slice pork, spoon sauce over top and serve.

Per serving: 268 calories, 23 grams protein, 10 grams fat (33 percent calories from fat), 1.5 grams saturated fat, 22 grams carbohydrate, 60 milligrams cholesterol, 347 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Use the leftovers to make PORK-POTATO HASH. Cook 1 medium chopped onion and 1 sliced red bell pepper in a little olive oil until softened. Add 3 cups mashed potatoes, 2 cups chopped cooked (leftover) pork and 1 cup tiny green peas (thawed from frozen). Cook, stirring often, until browned. Serve with reduced-fat sour cream. Add a GREEN SALAD and WHOLE-GRAIN BREAD. Spoon a dab of VANILLA ICE CREAM over leftover CAKE for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

onion, red bell pepper, olive oil, potatoes to mash, frozen tiny green peas, reduced-fat sour cream, salad greens, whole-grain bread, vanilla ice cream.

Tuesday: Budget

This BRUNSWICK STEW WITH SMOKED PAPRIKA is one of the best I've had in a long time, and it's economical, too. Serve the one-dish meal with MIXED GREENS and CRUSTY ROLLS. PEARS are dessert.

Shopping List

Yukon gold potatoes, onion, frozen corn, frozen baby lima beans, tomato sauce, unsalted chicken broth, bacon, cooked chicken, smoked paprika, coarse salt, cayenne pepper, mixed greens, crusty rolls, pears.

BRUNSWICK STEW WITH SMOKED PAPRIKA

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 45 minutes

  • 2 cups cubed Yukon gold potatoes (3/4 inch)
  • 2 cups thinly sliced onion
  • 2 cups frozen corn, thawed
  • 1 cup frozen baby lima beans, thawed
  • 1/2 cup tomato sauce
  • 2 (14-ounce) cans unsalted chicken broth
  • 2 slices bacon, cut into 1/2-inch pieces
  • 3 cups shredded cooked chicken breast (see note)
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon cayenne pepper

In a Dutch oven on medium-high, combine potatoes, onion, corn, lima beans, tomato sauce, broth and bacon; bring to a boil. Reduce heat to low; simmer 30 minutes or until potatoes are tender, stirring occasionally. Stir in chicken, paprika, salt and pepper; simmer 15 minutes and serve.

Note: Use a rotisserie chicken if desired.

Per serving: 320 calories, 28 grams protein, 7 grams fat (21 percent calories from fat), 2.2 grams saturated fat, 34 grams carbohydrate, 66 milligrams cholesterol, 519 milligrams sodium, 5 grams fiber.

Wednesday: Kids

Here come the kids for UPSIDE-DOWN PIZZA! Serve with CARROT STICKS.

They'll love RICE PUDDING for dessert: Add milk, raisins, a little sugar and a dash of pure vanilla extract to hot, cooked rice. Simmer until thickened. Drizzle with a little honey.

Shopping List

pizza toppings (such as mushrooms, bell peppers, other vegetables), lean ground beef, ground turkey breast, onion, canned tomato sauce, garlic powder, Italian-style spaghetti sauce mix, shredded part-skim mozzarella cheese, refrigerated pizza crust, carrots, milk, raisins, sugar, pure vanilla extract, rice, honey.

UPSIDE-DOWN PIZZA

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 45 minutes

  • 2 cups pizza toppings (such as sliced mushrooms, bell peppers, other sliced vegetables)
  • 1 pound lean ground beef
  • 1 pound ground turkey breast
  • 1 cup chopped onion
  • 2 (8-ounce) cans tomato sauce
  • 1/2 teaspoon garlic powder
  • 1 (1.25-ounce) package Italian-style spaghetti sauce mix
  • 1 cup shredded part-skim mozzarella cheese
  • 1 (10-ounce) package refrigerated pizza crust

Heat oven to 375 degrees. In a large nonstick skillet, cook pizza toppings 3 to 4 minutes on medium-high or until softened. Spoon into a 9-by-13-inch baking dish and spread evenly; set aside. Add ground meats and onion to skillet. Cook 8 to 10 minutes or until no longer pink; drain well. Stir in tomato sauce, garlic powder and spaghetti sauce mix. Bring to a boil; simmer 5 to 6 minutes. Spoon mixture over pizza toppings. Sprinkle evenly with cheese. Unroll dough over top of cheese. Bake 25 minutes, or until crust is golden-brown, and serve.

Per serving: 330 calories, 33 grams protein, 10 grams fat (28 percent calories from fat), 3.7 grams saturated fat, 26 grams carbohydrate, 80 milligrams cholesterol, 972 milligrams sodium, 1 gram fiber.

Thursday: Meatless

Skip meat tonight and enjoy PASTA WITH BURST TOMATOES AND ARUGULA. Cook 8 ounces pasta shells according to directions. Heat 2 teaspoons olive oil in a large nonstick skillet on medium. Add 1/3 cup plain breads crumbs; cook 5 minutes or until toasted, stirring often. Remove to a small bowl; stir in 2 tablespoons freshly grated parmesan cheese. In same skillet, heat 2 more tablespoons oil on medium. Add 2 cups grape tomatoes and 2 teaspoons minced garlic and cook until the tomatoes start to burst. Add 1 (5-ounce) package fresh arugula and coarse salt and pepper to taste. Cook 1 minute or until arugula begins to wilt. Toss with hot pasta; sprinkle each serving with bread crumbs.

Serve with a SPINACH SALAD WITH HARD-COOKED EGG SLICES and WHOLE-GRAIN ROLLS. Dessert is CHOCOLATE PUDDING drizzled with STRAWBERRY SAUCE.

Plan

Save enough strawberry sauce for Saturday.

Shopping List

pasta shells, olive oil, plain bread crumbs, parmesan cheese, grape tomatoes, garlic, packaged arugula, coarse salt, pepper, spinach, eggs, whole-grain rolls, chocolate pudding, strawberry sauce.

Friday: Express

CHICKEN WITH ORZO is a fast meal. In a medium bowl, combine 1/2 cup reduced-fat mayonnaise and 1 (0.87-ounce) packet onion gravy mix. Lay 6 chicken breast cutlets (about 1 1/2 pounds) on wax paper; coat one side of each cutlet with mayonnaise mixture. Meanwhile, heat a large nonstick skillet on medium. Place chicken in skillet, coated side down. Spread remaining mixture on chicken. Cook cutlets 1 minute on each side or until chicken begins to brown. Stir in 1 1/2 cups water, 1 (10-ounce) can mild diced tomatoes with green chilies and 8 ounces orzo; blend well. Cover and cook 4 minutes, stirring occasionally. Reduce heat to low; cover and simmer 4 to 5 minutes, stirring occasionally or until most of liquid is absorbed and orzo is tender. Serve immediately with a MIXED GREEN SALAD and ITALIAN BREAD. Finish with CHUNKY APPLESAUCE.

Shopping List

reduced-fat mayonnaise, onion gravy mix, chicken breast cutlets, canned mild diced tomatoes with green chilies, orzo, mixed greens, Italian bread, chunky applesauce.

Saturday: Easy Entertaining

Invite guests for your own GRILLED GROUPER tonight. Add PARSLEY RED POTATOES alongside: Toss small halved, cooked red potatoes with chopped fresh parsley and a little butter.

Serve with a TOMATO CORN SALAD: Combine 1 tablespoon chopped fresh cilantro, 1 pint grape tomatoes (halved) with juice of 1/2 lemon. Add 1 (10-ounce) package frozen corn (thawed), 1/4 cup Italian dressing and 1 tablespoon green pepper sauce; toss to coat. Chill 10 minutes and serve.

Add CRUSTY BREAD. For dessert, spoon leftover STRAWBERRY SAUCE over leftover ICE CREAM and add a dollop of light WHIPPED CREAM.

Shopping List

grouper, red potatoes, fresh parsley, butter, fresh cilantro, grape tomatoes, lemon, frozen corn, Italian dressing, green pepper sauce, crusty bread, light whipped cream.

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